Swimming
Supine Underwater Dolphin Kick
The supine underwater dolphin kick is a swimming drill performed underwater on your back. It trains coordinated trunk and leg movement for propulsion and a streamlined body position.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Position yourself on your back at the wall with both feet planted against it.
- Extend your arms overhead with your hands stacked.
- Push off just below the surface, facing upward.
- Start a small wave through your chest toward your hips.
- Kick both legs together as the wave travels through your knees to your feet.
- Continue the rhythmic kicks while angling gradually toward the surface.
- Finish on your back with your face clear of the water.
Form cues
- Keep your head between your upper arms.
- Let your ankles stay loose.
- Keep the kicks narrow.
Common mistakes
- Pedaling from the kneesLet your knees bend in response to hip movement rather than pulling them toward your chest.
- Overarching the lower backReduce the wave size so your torso moves without a pronounced backward bend.
- Tipping the head backwardLook straight upward instead of leading your direction changes with your chin.
Safety
Remaining underwater too long can cause loss of consciousness and drowning, sometimes without clear warning. Facing upward also limits your view of swimmers and obstacles ahead.
- Use a lifeguarded pool with a designated observer watching you directly; never practice underwater drills alone.
- Confirm adequate depth and a clear path before every push-off.
- Never hyperventilate before submerging; recover with normal breathing between efforts and start again only when fully recovered.
- Surface at the first urge to breathe or any discomfort, even before the planned distance; stop the session if you feel dizzy or distressed.
Choose a surface drill if you cannot comfortably float on your back, control your depth, or return to the surface.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 3–4
- Target
- 3–5 meters
- Rest
- 45 sec
Use this as a short technique drill, not a breath-hold endurance test.